150127

Pre-Wod:
2 Rounds:
Up-Dawg to Down-Dawg
10 Lateral Lunge
10 Strict C2B
3 Ring Dips with Full turn-out (Sub 10 Bar Dips)
10 Good Morning
10 GHD Sit-Up
5 Rotations into Bridge Using a Wall

Mobility:
Calve Smash on KB
Ankle Flexibility KB on box
Wrist Warm-Up

Workout of the day for Tuesday, January 27th, 2015:
A.
Every 2 min for 8 sets (16 minutes total):
Snatch 1.1.1.1*

*The goal is to hit four snatches where you are in control of the movement the whole time. Each snatch must be exactly the same. Same set-up, same pull, same catch. If any of the snatches are off and the form changes, stop and wait for the next round before continuing. Reset and focus.

B.
2 or 3 rounds for time of:
50 walking-lunge steps
100-ft. handstand walk (Sub 6 Wall Walks)
150 double-unders

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150126

Pre-Wod:
Dynamic Group Warm-Up

Mobility:
K-Star Hip Opener
Partner Thoracic Opener on Pull-Up bar

Workout of the day for Monday, January 26th, 2015:

8 min AMRAP (For Quality):
10 Box jump
15 Kb
20 Wallball

Rest 5 min:
“Grace”
135-lb. clean and jerks, 30 reps

Rest 5 min:
30 Strict Muscle-Ups (8 min time cap)*

*Scaled: 15 Toe-Nail Muscle Ups + 15 Strict Chest to Rings

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150124

Workout of the day for Saturday, January 24th, 2015:
7 Rounds (21 min cap):

Alt with partner:
1 Legless Rope Climb 12 ft.
12 thruster 95/65
6 Burpee Box Jump Over

Rest 5 min

Partner 400 M Farmer Carry

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150123

Workout of the day for Friday, January 23rd, 2015:

A.
Helen

3 rounds for time of:
Run 400 meters
21 kettlebell swings, 53/35-lb
12 pull-ups

Rest 5 min, then:

B.
50 DB Snatch For Time 50/35-lb

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150122

Pre-wod:
3 Rounds:
3 Inch-Worm-Up-Dog
10 Lateral Lunge
10 Strict C2B
10 Ring dips
10 Good Morning
10 GHD Sit-Up
5 Bench (Build: 40/50/60%)

Workout of the day for Thursday, January 22nd, 2015:
A.
Bench Press, 2 Rounds:
75% x 5
85% x 3
95% x 1+

B.
8 min AMRAP:
Row 1K
45 Toes-2-Bar
With Remaining time: Muscle-Ups

Post-Wod:
Weighted Pull-Up x 5

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150121

Pre-Wod:
3 Rounds:
3 Inch-Worm-Up-Dog
10 Lateral Lunge
10 Strict C2B
10 Ring dips
10 Good Morning
10 GHD Sit-Up
5 Deadlift (Build: 40/50/60%)

Workout of the day for Wednesday, January 20th, 2015:

Deadlift, 2 Rounds:
75% x 5
85% x 3
95% x 1+

8 Min AMRAP:
10 Box Jump 24/20
10 Push-Up

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150120

Pre-Wod:
Mobility:
Squat Routine 2.0
Shoulder Warm-Up

8 min EMOM:
Odd: 3 Ring Dips (Full external Rotation) Sub: Ring Dip Support
Even: Snatch Balance + 2 OHS

Workout of the day for Tuesday, January 20th, 2015:

A.
20 Min AMRAP (For Max Load & Total Rounds):
3 Rounds (without dropping the bar) of:
• 1 Power Clean
• 1 Front Squat
• 1 Jerk
• 1 Back Squat
• 1 Jerk
Then, 12 Chest-2-Bar

B.
Lvl3: Weighted OH Pistols
Lvl2: Pistol Progression
Lvl1: Weighted Kossack Squat with KB

Pistol Progression:
• Two Legged Deck Squat
• One Legged Eccentric Deck Squat with KB Support, 2 Foot Return
• One Legged Deck Squat with KB
• Eccentric Pistol With KB, 30 Second Hold at Bottom & Switch Feet
• One Legged Deck Squat without KB

 

Post-Wod:
90 Second Couch for the shoulder

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150119

“All labor that uplifts humanity has dignity and importance, and should be undertaken with painstaking excellence.” – Dr. Martin Luther King Jr.

“Life’s most persistent and urgent question is: ‘What are you doing for others?’” - Dr. Martin Luther King Jr.

Workout of the day for Monday, January 19th, 2015:

Min 00-08
A.
8 min EMOM, Alt partners (4 rounds each):
1st 30 Seconds: Burpee
2nd 30 Seconds: Russian KB Swing 70/53-lb

Min 13-23 (for quality)
B.
10 Min to build to a heavy front squat

Min 26-34
C.
8 min EMOM:
lvl 3: 1 Legless L-Sit Rope Climb
lvl2: 20 Second Chin-Up Hold
lvl1: 3-5 Reps Hinge Row

Min 39-48
D.
For Time (9 min cap)
30 Box Jump
45 Wall Ball Shots 20/14
400 Meter Run
45 Wall Ball Shots
30 Box Jump

Post-Wod:
Lvl3: Accumulate 3 min L-Sit
Lvl2: Accumulate 1 min L-Sit
Lvl1: 10 Rounds: 5 Straddle Up + 5 Sec. Dip Support Hold

Mobility:
90 seconds Super couch, each side

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150117

Workout of the day for Saturday, January 17th, 2015:

“Luke”
Scale this workout by breaking up the reps with a partner.

For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps

herowod_leonlucas416-2.jpeg

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

Run 400 meters

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150116

Pre-Wod:
5 min EMOM:
6 x 8 yard sprint
5 Burpee Box Jump Over (Scale Burpees if necessary to make the time cap)

Workout of the day for Friday, January 16th, 2015:

Skill:
Butterfly Pull-Ups
3 Rounds: 15 Seconds Just Arms, Rest 15 Seconds
3 Rounds: 15 Seconds Just Legs, Rest 15 Seconds
3 Rounds: 15 Seconds Controlled Full Butterfly, Rest 15 Seconds

21-18-15-12-9-6-3 reps for time of:
75/55-lb. Overhead Squat
Abmat Sit-ups 30/20-lb
Back extensions (Sub Good Morning 45/35-lb)

Optional Row Wod:
10 rounds on the C2 rower of:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes

Scale pace as needed so that first interval can be maintained for approximately 1 minute.

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